PARTNER WOD8 rounds with a partner:400-m runMax-calorie row– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times. Finisher 100 medicine ball sit-ups with a partner

WOD5 rounds for time:440-m row10 box jumps (24/30 in)(20/24 in)10 deadlifts (185/275 lb)(95/135 lb)10 wall-ball shots (14/20 lb)(10/14 lb)– 25:00 time cap. PUREFIT4 Rounds for Time400M Row/Run/Ski10 Step Ups10 Suitcase Deadlifts10 Wallball-20 min time cap

WODFor time:21-15-9Handstand push-ups (scale; reps, pike push-ups, db shoulder press)Hang squat cleans (75/115 lb)(65/95 lb)(35/45 lb) Pre-workoutEMOM 6:2 hang squat cleans– Build to a heavy set of 2 PUREFIT15 Min AMRAP10 DB Press10 DB/Medball Hang squat cleans200 M

WOD7 rounds for time:200-m run10 DB box step-overs (20/35 lb) (20/24 in)– Use two dumbbells. Post-workoutAccumulate:25 strict pull-ups– Advanced athletes add load.

WODFor time:27-21-15Knees-to-elbowsHand-release push-upsRussian KB swings (55/70 lb)(35/55 lb) Post Workout1 Set:200 ft Single-Arm Overhead KB Carry-Use your Workout Weight-Switch Arms As Needed PUREFITWODFor time:27-21-15Knees-to-elbows/situpsPush-upsRussian KB swings Post Workout1 Set:200 ft Single-Arm Overhead KBSwitch Arms As Needed